The Secret to a Strong Immune System Starts in Your Gut

Did you know that your immune system is largely housed in your gut? In fact, approximately 70% of your immune cells reside there, making gut health one of the most crucial aspects of overall immunity. A balanced gut microbiome helps your body defend against infections, reduces inflammation, and enhances nutrient absorption, all of which contribute to a strong immune system.

Your gut is home to trillions of microorganisms, including bacteria, fungi, and viruses. When these microbes are balanced, they play a vital role in keeping you healthy by:

• Producing essential vitamins and nutrients
• Strengthening the gut barrier to prevent harmful pathogens from entering the bloodstream
• Training the immune system to recognize and respond to invaders
• Reducing inflammation, which is linked to chronic diseases and weakened immunity

However, when your gut microbiome is out of balance (a condition called dysbiosis), it can compromise your immune system, making you more susceptible to infections, allergies, and autoimmune conditions.

Do you realize how quickly sugar depresses your immune system? Studies show that consuming just 75 grams of sugar—equivalent to a couple of sodas—can significantly weaken immune function for up to five hours. Dr. Michael Roizen, MD, of the Cleveland Clinic, explains that excess sugar hampers the ability of white blood cells to fight off bacteria and viruses, leaving you vulnerable to illness.

This means that even if you’re getting plenty of sleep, exercising regularly, and taking supplements, consuming too much sugar can still undermine your immune system. If you frequently indulge in sugary snacks, sodas, or desserts throughout the day, your body may struggle to mount a strong defense against infections.

Instead of reaching for sugary treats, consider incorporating immune-boosting foods and spices into your diet. Dr. Deanna Minich (her chart is above), a nutrition expert, emphasizes the power of spices in supporting overall wellness. Here are a few powerful ingredients you can add to your meals:

• Oregano – Contains powerful antibacterial and antiviral properties, making it great for immune health. Fresh oregano in salad dressings can be especially beneficial.
• Turmeric – A potent anti-inflammatory spice that can help regulate immune responses.
• Ginger – Supports digestion, reduces inflammation, and boosts circulation, helping to fend off infections.
• Garlic – Known for its antimicrobial effects, garlic has been used for centuries to strengthen immunity.

If you want to nourish your gut and strengthen your immune system, start by adding these nutrient-rich foods to your diet:

• Butternut Squash – Packed with Vitamin A, which is essential for immune function. Roasting it with olive oil, garlic, and paprika makes for a delicious and nutritious dish.
• Bananas – High in potassium and Vitamin B6, bananas are excellent for maintaining energy levels and supporting nervous system health.
• Sweet Potatoes – Loaded with Vitamins A and C, both of which are essential for immune strength.
• Cauliflower – Rich in antioxidants and Vitamin C, cauliflower is a great addition to any meal.
• Kale – A nutrient powerhouse, kale provides Vitamin A and helps reduce inflammation in the body.

Maintaining a healthy gut isn’t just about what you eat—it’s also about making mindful choices. Here are some strategies to keep your gut health in check while still enjoying delicious meals:

• Focus on prebiotic foods - non-digestible carbohydrates that act as a food source for beneficial gut bacteria, promoting their growth and improving gut health.
• Inulin - chicory root, Jerusalum artichoke and dandelion greens
• Fructooligosaccharides (FOS) - Bananas and garlic
• Resistant starch - Green bananas, cooked and cooled potatoes, and oats.
• Pectin - Found in apples, citrus fruits, and berries.
• Beta-glucans - Present in oats, barley, and certain types of mushrooms.
• Gum arabic - Derived from the sap of the Acacia tree.
• Galactooligosaccharides (GOS) - Legumes, lentils, and certain grains.
• Choose alternative crusts – Swap traditional pizza crusts for cauliflower crusts to add in more cruciferous foods to help with detoxing extra estrogen and helping with digestion.
• Load up on vegetables – Aim for a colorful variety of vegetables on your plate to maximize phytonutrients.
• Minimize starchy veggies – Opt for microgreens and radishes, which support hormonal balance and immune function.
• Use high-quality sauces – Choose homemade or no-sugar-added pizza sauces to avoid unnecessary additives and preservatives.
• Minimize dairy or focus on right dairy – If you have an automimmune disease or foods sensitivities such as IBS or Crohn’s or IBD, avoid soft cheeses like ricotta, feta, cream cheese, mozzarella, and most unaged cheeses, as well as any cheese with added fillers or starches. Cheeses such as cheddar, swiss, parmesan and dry curd cottage cheese might support your body better. Those with food sensitivities to dairy, might consider dairy free alternatives with less fillers.

To help you get started, here are two immune-boosting recipes packed with vitamins, minerals, and gut-friendly ingredients.

This variation on a classic pesto pizza uses pepitas (shelled pumpkin seeds) instead of pine nuts, providing a boost of magnesium, which supports better sleep and immune health. Nutritional yeast adds a savory, cheese-like flavor while enhancing immune function.

Ingredients:

• 1/2 cup pepitas
• 1 cup packed basil leaves
• 2 garlic cloves
• 3 tbsp nutritional yeast (optional) - Avoid if dealing with mold toxicity,
• Salt and pepper to taste
• 1/2 cup olive oil
• 2 cups thinly sliced tomatoes

Directions:

1. Place pepitas, basil, garlic, nutritional yeast, and a pinch of salt and pepper into a food processor. Pulse until combined.

2. Slowly drizzle in olive oil until the pesto reaches a smooth consistency.

3. Spread over your preferred crust and top with tomatoes before baking.

This skillet dish includes a variety of colorful vegetables, ensuring you get a wide range of phytonutrients to support immunity.

Ingredients:

• 1 onion, chopped
• 3 cloves garlic, minced
• 2 bell peppers (orange and yellow), chopped
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 can diced tomatoes
• 1 lb cooked chicken, cubed
• 1/2 tsp salt
• 1 tsp smoked paprika
• 1 1/2 tbsp cumin
• 1 1/2 tbsp taco seasoning
• 1/2 cup water
• 1/2 cup black beans (optional)

Directions:

1. Sauté garlic and onion until fragrant.

2. Add bell peppers and cook until softened.

3. Stir in zucchini, yellow squash, and cook until tender.

4. Add cooked chicken, diced tomatoes, water, and spices.

5. Cover and simmer for 15-20 minutes.

6. Serve over greens or cauliflower rice for a nutrient-dense meal.

If you want to improve your gut health, boost your immune system, and feel your best, I invite you to book a free health recovery call with me. Together, we’ll discuss your unique health concerns and create a personalized plan to help you thrive. Let’s take the first step toward a stronger, healthier you—schedule your call today!